Seven Days to Dublin: 5 Essential Tips for a Strong Marathon Finish

Seven Days to Dublin: 5 Essential Tips for a Strong Marathon Finish

“It’s crunch time folks! the marathon is practically knocking at your door, and you’re just about to cross the finish line of preparation. Before you lace up and head to the start line, here are five crucial tips to make sure you’re all set to conquer Dublin.”

With the marathon just around the corner, the final few days are all about fine-tuning and making sure everything’s in place. You’ve done the hard work. Now it’s time to focus on the details that could mean the difference between finishing strong and sobbing uncontrollably into your finisher’s medal. So, here’s your handy guide to surviving the last stretch with a smile (and hopefully without a limp).

Nail Your Nutrition

In the final days before the marathon, nutrition isn’t just about eating enough; it’s about eating smart. Nutrition is crucial in the final days, but it’s not about eating everything in sight like you’re competing in the World Pie Championships. Stick to what you know works for you.

• Carb loading: Yes, that’s right! Time to indulge in a bit of carbohydrate comfort food. Your muscles will be grateful for the extra glycogen. Opt for tried-and-true sources like pasta, rice, and potatoes. But remember: it’s about fuelling, not testing the structural integrity of your stomach lining. Just because you can eat your weight in spaghetti doesn’t mean you should.
• Avoid anything new: As tempting as it might be to try out that new “miracle” energy bar or recipe you’ve been saving, now is not the time for culinary experiments. Stick with what your body is used to and what you know won’t send you running to the loo during the race.

Stay Hydrated, But Not Overhydrated

Hydration is key, but there’s a fine line between being well-hydrated and feeling like a human water balloon.

• Drink wisely: Drink water leading up to the race, but for the love of God, don’t overdo it. In other words, avoid last-minute chugging. The only thing worse than mid-race dehydration is mid-race bladder explosion. Also, avoid any drastic changes in your hydration habits.
• Electrolytes: If you’ve used sports drinks or electrolyte supplements during your training, keep them in your routine. They can help balance your fluids and prevent cramps. Just remember: moderation is your friend here. But remember, electrolytes are supposed to help you run better, not turn you into the National Aquatics Centre during the race. Moderation is key, this isn’t a splash zone.

Fine-Tune Your Pacing Strategy

You’ve probably spent months working on your pacing strategy, but the final days are the time to make sure everything’s in place. Or, if you’re like me, you’ll have spent months ignoring it entirely, thinking “I’ll just wing it on the day!” Spoiler: that’s a terrible idea.

• Review your plan: Take a moment to go over your pacing strategy. Make sure you know your target pace and how you plan to approach each section of the marathon. If you’ve trained with a goal time, remember that sticking to your plan is crucial for hitting that goal. The worst thing you can do is shoot off at the start like a madman, only to be passed by someone in a banana costume halfway through.
• Embrace the negative split: Many successful marathons are run with a negative split, where you run the second half of the race faster than the first. It’s a great strategy to avoid starting too fast and burning out. It’s like a night out, starting out with the small drinks, and only pull out the jaeger bombs when you’re ready to go full throttle. No one wants to be the person vomiting in the street at 10 p.m., or in this case, collapsing by mile 8.

Get Your Head in the Game

The mental aspect of marathon running is just as important as the physical. Well, almost. I mean, if you’re mentally ready but physically resemble a melted candle, you might be in for a tough day. As race day approaches, ensure you’re mentally prepared to tackle the distance.

• Positive self-talk: Remind yourself of all the hard work you’ve put in. When the pre-race nerves kick in, hit back with some motivational one-liners. “I can do this!”, “I am a marathon god!” Or, more realistically, “I’ve survived worse than this... probably.”. Think of yourself ready to tackle the 26.2 miles with the grace and power of a well-oiled running machine.
• Visualisation: Spend some time visualising yourself running strong and crossing that finish line. Picture the route with the Phoenix Park deers and the cheering crowds. But more importantly, picture yourself crossing the finish line strong, with a smile on your face. This mental rehearsal can help calm your nerves and boost your confidence.

Embrace the Atmosphere and Stay Relaxed

This is the Dublin Marathon, not a military operation (despite how much it might feel like one). It’s a celebration of running, determination, communal spirit and the fact that you’re voluntarily running 26.2 miles when you could be comfortably sitting in a pub somewhere. Soak it all in!

• Arrive early: Give yourself plenty of time to get to the start line, sort your gear, and soak up the atmosphere. The excitement in the air is palpable, and it’s worth taking a moment to enjoy it. Don’t let last-minute stress spoil the experience.
• Enjoy the experience: Remember why you signed up for this race in the first place. Embrace the crowd, appreciate the camaraderie, and savour the journey. The excitement in the air is contagious, and it’s worth savouring that moment when you realise you’ve left your headphones at home. So soak in the cheers, the sights, and the sounds of Dublin on race day.

Conclusion

In the final days before the marathon, the focus is on fine-tuning and making sure you’re ready to hit the ground running (that pun was absolutely intended). Nail your nutrition, stay hydrated (but not too hydrated), fine-tune your pacing, get your mind in gear, and, most importantly, soak up the atmosphere. You’ve done the hard graft, and now it’s time to execute the plan—without going rogue and running off-course like a lost American tourist.

Embrace the final days with confidence and excitement, knowing that you’re prepared for a great race. Soon, you’ll be crossing the finish line, raising your arms in victory—or at least relief—and heading straight for that pint of Guinness. Let’s be honest, after 26.2 miles, that pint will taste like the nectar of the gods.

Just don’t down it too quickly, or you might end up running a marathon to the nearest toilet again.